A. Take 12 minutes to complete 3 sets of the following
A1. 10-15 DB bench press @ 2020 tempo 50#/35# per hand
A2. 12 Pendlay rows @ 20X2 @ 115#/75#
A3. Side plank 30-45 sec/side
B. 12 minute AMRAP
30 mat sit-ups
24 Kb swings @ 35#/26#
18 Prisoner step-ups 24"/20" box
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H